Exercises for Plantar Fasciitis
Plantar fasciitis is the most common cause of heel pain. The plantar fascia is the group of tissues that connects the bones of the heel to the toes. If your plantar fascia is strained, it will become inflamed and swollen, and you will feel pain when standing or walking. If you have plantar fasciitis, you may feel tingling pain during the first few steps of your morning walk, when you stand for a long time, or when you sit.
Plantar fasciitis is more common in middle-aged people, but younger people who are more active, such as running, may also have the condition. This condition may occur on one or both sides of the foot.
Causes of plantar fasciitis
Plantar fasciitis is believed to be caused by repetitive micro-tears in the plantar fascia. Excessive tension in this area can cause weakness, swelling and inflammation. As a result, you may feel pain when you stand or walk because these movements pull on the plantar fascia. Some risk factors include.
Certain types of exercise: long-distance running and ballet can put pressure on the heel and its tissues.
Foot problems: If you have flat feet or poor walking posture, this can affect weight distribution when standing.
Overweight: Being obese or overweight puts extra pressure on the plantar fascia.
Occupation: Teachers or factory workers spend most of their time on their feet and are therefore more likely to have plantar fascia damage.
Poor posture
Symptoms of plantar fasciitis
Symptoms include increased pain on the bottom of your heel and to the bottom of your foot. You may experience pain on the bottom and inside of your heel, which is worse in the morning. As your feet warm up, the pain will subside. However, later in the day or after exercise, the pain returns. You may also experience pain when stretching the plantar fascia.
Diagnosis of plantar fasciitis
A physical examination and medical history are usually sufficient to confirm the diagnosis. Your doctor will examine the condition of your foot when you stand and walk, as well as the area of the foot that is painful to touch, in an attempt to identify the location and cause of the pain. The doctor may ask questions about
Your medical history, such as previous illnesses or injuries
Symptoms such as the location of the pain and when it is most severe
the activities you do
X-rays may even show bone spurs, which can cause heel pain and can be surgically removed.
Treatment of plantar fasciitis
Patients with plantar fasciitis are generally treated in a very basic way and have a good recovery. The basic approach includes self-care, medication and physical therapy.
Self-care
Rest the foot as much as possible
Stretch the calf muscles and plantar fascia
Apply ice to the injured area until the redness and swelling subsides
Rolling a golf ball on the bottom of the foot for a massage effect
Wear good quality and properly sized footwear or insoles
Ignoring pain may slow your recovery
Try milder exercises such as swimming or cycling rather than walking or jogging
Medication
Painkillers such as Advil can help relieve foot pain and inflammation. Steroids can be injected into the painful area to temporarily relieve the pain. However, long-term use can cause side effects such as plantar fascia weakness.
Physiotherapy
Physiotherapy provides customized stretching and strengthening exercises to relieve your condition. Your physical therapist will develop an exercise program to stretch your plantar fascia and Achilles tendon while strengthening the calf muscles to stabilize your ankle and heel. Sometimes an athlete’s brace can be applied to support the sole of the foot. Evening splinting of the calf and arch is ideal to help keep the plantar fascia stretched throughout the night to achieve the stretching effect.
Shockwave therapy
This treatment involves the use of sound waves on the injured area for therapeutic purposes. It is often used when the patient does not respond to conventional treatment. However, this method can cause swelling and pain and is not very effective.
Surgical Treatment
If conventional treatment does not work, your doctor may recommend surgery as appropriate for your condition. Some people may require surgery to separate the plantar fascia from the heel bone. However, this can lead to side effects such as weakness in the arch.
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